Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

20 min

Paused Back Squat (3×5)

*3 second pause in bottom of squat
72-75% of 1RM Back Squat if you made all reps from last week.

Metcon

Metcon (Time)

4 RFT

400m Run

20 Slamball Bear Hug Walking lunges (30/20)